By now you have realized that you are Dehnen should include in your training. The problem is, everyone you speak to will give you different advice.
- Should your stretching be static, active, passive, ballistic, dynamic, or something called "NPF"?
- Should you stretch before, during, or after your workout?
- How long should you hold your stretches?
- How many stretching sets should you do?
It is enough that you bump your head against a barbell out of sheer frustration.
Dehnmethoden
As you may know there is numerous stretching methods. Each has advantages and disadvantages. The same goes for trying to decide which one Punkt Dehnübungen should be built into your training plan. The only certain thing that is certain for bodybuilders is that stretching should only be done after a proper warm-up to allow sufficient increase in body temperature and blood flow, it should be done slowly and deliberately, without swinging, and it should not cause pain.
Brief summary of the numerous stretch forms, with the advantages and disadvantages.
1. STATIC
Static stretching is what you see most often in a studio, and it's done by slowly moving into a stretched position and holding the pose for a length of time. It is led by strength training expert Dr. York University's Tudor Bompa and Air Force Academy's strength and conditioning coach Allen Hedrick considered the best form of stretch for recreational bodybuilders "For strength athletes, static is better because it's the lightest and most comfortable," says Bompa.
And although Hedrick has a form of dynamic stretching for his Air Force-Athleten preferred, he recommends static for recreational weightlifters and bodybuilders. "For someone who isn't competing in an athletic race, I'd choose static stretching, mainly because there is such a variety of stretches," says Hedrick. "Some of the dynamic stretches, at least the ones I know, don't necessarily target every muscle group as well as the static stretches"
Any stretch should 15-30 seconds lang gehalten und 3-4 times run per unit. Your joint shouldn't be stretched to the point of pain, but you should feel the tissue elongate.
2. DYNAMIC
Technically speaking, dynamic stretching, the controlled swinging of your limbs, involves gradually increasing distance, pace, or intensity without going beyond your range of motion. It could be an interesting addition to your warm up.
Hedrick created his own form of dynamic stretching in which his athletes move into one position, hold it for a while, then move into another position. His athletes go e.g. into a lunge position, place your palms on the floor for a second or two, then take another step and repeat the movements for 13m. “I try to be as specific as possible in my program,” says Hedrick. “I want to be sure that I'm training the muscle groups and energy systems involved in the sport. And of course I want to incorporate that into our stretching program. "
As he noted earlier, Hedrick wouldn't advocate this type of stretching for bodybuilders. It obviously takes up space that most studios don't have and should only be done under the supervision of a trainer.
3. BALLISTISCH
Probably the most controversial of the stretching techniques, as ballistic stretches involve sweeping movements that use momentum to achieve a greater range of motion. This should not be confused with the more controlled movements discussed in dynamic stretches. Most experts advise avoiding these types of stretches because they do not allow adequate time for muscles and tendons to fully adopt and adjust to the stretched position. In addition, some research suggests that they put too much strain on the muscle-tendon unit, which can create the greatest risk of injury.
4. LIABILITIES
In these forms of stretching, the muscles are forced through their range of motion by external forces, often a partner, sometimes a physiotherapist or trainer. Occasionally, the range of motion that is achieved in this way is greater than if the person had tried it alone. But that can also be the downside. The partner needs to know how far he can bring the movement.
Too little; and nothing is achieved; too much and an injury could occur.
In other words, your stretch partner must be a really good buddy!
5. ACTIVE
Active stretching involves moving your limb to any position and holding it there using the opposite, or antagonistic, muscle group. You would e.g. Stretch your quadriceps by bringing your heel to your buttocks and holding them there using only your hamstrings.
It is believed that contraction of the amber biceps helps relax the quadriceps, thus allowing greater range of motion. Another form, called isometric, involves trying to bring your bent leg down against the resistance of your hand. These forms of stretching can be a bit exhausting for your system.
6. NPF - Neuromuscular Proprioceptor Promotion
While many experts see this as the best way to increase range of motion, it should only be considered with the guidance of a professional. Basically this system combines passive stretching with isometric contractions for flexibility.
In a method called "contraction-relaxation", the target muscle is gently stretched, isometrically contracted against external resistance, then stretched again in a relaxed manner.
A second method, called “contraction-relaxation-antagonist contraction”, adds a contraction of the antagonist of the target muscle after a relaxation phase. Then the target muscle is contracted again. For example, if you Stretch your hamstrings, then you would gently stretch that muscle group, gradually contract your hamstrings against some sort of resistance (your own or a partner's), relax, contract the opposite group of the muscle (in this case, the quadriceps), and then stretch the hamstrings again. It is believed that contraction of the antagonistic muscle group helps relax the target muscle and results in a greater range of motion.
When should you stretch?
In a perfect world, you would warm up, do a series of stretches, lift weights, stretch between each set, then do some stretches again at the end. But whose world is perfect? Most of us only have a limited amount of time in the studio. For this and other reasons, Dr.Altern recommends stretching between sets. "I often see people warming up, then stretching before they work out," says Dr. Aging. “But suppose you exercise your whole body. And maybe the last thing you work on that day is your arms. If you stretched before you started your workout, that was maybe an hour ago. That doesn't make a lot of sense to me. I want to do my stretches when working out that part of my body. So I stretch between the sentences. "
Although it would be preferable for reasons of adequate recovery, if the stretching is added to the end of the workout, it is likely to be skipped or performed sporadically. But almost everyone pauses between sets, having an ideal time to stretch.
Dr. However, aging quickly emphasizes that stretching is a highly individual process. “No two are alike,” he says. “If your buddy does things a certain way, you don't even think about it. They are two different organisms. Don't bother with how often and for how long. Listen to your body. Good athletes do that. "Two-time Olympic champion Duncan Atwood adds:" Probably the best stretching system is the one you are most likely to adhere to. "
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